5/8/2012
9:00 AM
1:15:00
Specialized 2012 Dolce Compact
Anaerobic-endurance intervals. Flat course. After warm-up do 3 x 12 second max-effort sprints (3-5 minute recoveries). Then do 5 x 3 minutes to heart rate 5b zone (3-minute recoveries). 2-3 more sprints. 95-110 cadence. Aero position.